Ingredientes para Baked Chick Pea Pattys
- 1/2 medium yellow onion, chopped
- 1/2 cup fresh carrot, finely diced
- 1 (15 ounce) can chickpeas, drained and rinsed
- 1/4 cup fresh parsley, finely chopped, stems removed
- 1/2 cup dry bread crumbs
- 2 tablespoons water
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- olive oil or canola oil (for spraying)
- buns (for serving)
- mustard (optional, for serving)
- tomato (optional, for serving)
- lettuce (optional, for serving)
- cucumber-soy yogurt dip (optional, for serving)
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Cómo preparar Baked Chick Pea Pattys
- Preheat oven to 425°F (220°C).
- Line a baking sheet with parchment paper.
- Lightly spray the parchment paper with olive oil or canola oil.
- In a microwave-safe bowl, combine 1/2 medium yellow onion, chopped, with 2 tablespoons of water. Microwave on high for 2-3 minutes, or until softened. Drain any excess water.
- Finely dice 1/2 cup fresh carrot.
- Finely chop 1/4 cup fresh parsley, removing stems.
- In a large bowl, combine the following ingredients: 1 (15-ounce) can chickpeas, drained and rinsed; 1/2 cup bread crumbs; the softened onion; diced carrot; chopped parsley; 1 teaspoon garlic powder; 1/2 teaspoon onion powder; 1/4 teaspoon smoked paprika; 1/4 teaspoon salt; 1/4 teaspoon black pepper.
- Mix thoroughly until a patty-like consistency is formed. Add more bread crumbs if needed to achieve desired texture.
- Shape the mixture into 6-8 patties.
- Lightly spray both sides of each patty with olive oil or canola oil and place them on the prepared baking sheet.
- Bake for 12 minutes.
- Flip the patties and bake for an additional 9 minutes, or until golden brown and crispy.
- Serve immediately on buns with your favorite toppings (mustard, tomato, lettuce) or with a side of cucumber-soy yogurt dip.
Nutrition Information (Approximate per serving)
Sodium
20 g
Sugar
15g
Fat
2g
Carbs
15g
